Help me with macros!

lmccarty94
lmccarty94 Posts: 19 Member
in Food and Nutrition
I've recently decided to focus on hitting my macro goals versus counting calories. My current goals are:
CHO- 40%
PRO- 40%
FAT- 20%
(These percentages were suggested by my trainer)

I'm becoming really annoyed with the fact that I'm ALWAYS (every single flipping day) over on fat. And I struggle with hitting my protein goal; actually, I pretty much never hit it. I'm a foodie so I like to stick with foods that I enjoy but I make myself so I know what is in them. But this is becoming increasingly aggravating because I'm over in the one area I'd really prefer not to be over in. Should I adjust my percentages? Or should I let it go because these are typically healthy fats (the majority of the grams coming from the avocado and PB). Help!!!

A typical day for me right now is:

Morning:
One boiled egg white
Medium avocado with pepper
Rice cake with PB

Snack:
Protein bar

Lunch:
Some sort of chicken or lean beef
Carrots or cucumbers
Iceberg salad with 1TBSP Italian dressing

Snack:
2TBSP PB
Banana

Dinner:
Pot roast made with lean bottom round roast, carrots, and 4 baby golden potatoes cut in halves
or
Baked chicken and veggies

Replies

  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    Your diet sounds very much like mine and I'm always over on fat too (and under on carbs ) I've stopped worrying about it!
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    Look at it in grams, not percentages.

    Percentages change as your day goes on (exercise calories, etc) but if you look at it in grams then you know 'I want to eat x grams of fat per day...how can I make the cuts?'
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Swap your whole avocado for half an avo, and more egg (say a whole egg plus 3-4 whites)...

    Add Yoghurt or cottage cheese to your banana/Pb snack.

    If you plan your meals around the macro you struggle with, so starting with protein, that may make it easier.
  • gracemaryx
    gracemaryx Posts: 15 Member
    Definitely go by grams instead of percentages.
    To increase protein and decrease fat, here's my suggestions -

    Breakfast - make an egg white omelette using 4 egg whites, spinach and mushroom. Morning snack can be low fat Greek yoghurt (I'd suggest Chobani).
    Cut down on the PB (I know it's hard!!!)
    Weigh your chicken and make sure you're eating enough of it to hit your protein goal. I usually eat between 200-250g per meal.
    Find a good low-carb, low-fat protein shake that you enjoy which can be your go-to if you are low on protein. Some actually taste like dessert - I'd recommend Titan.
    Half an avocado instead of a full one.

    Hope this helps!
  • sgt1372
    sgt1372 Posts: 3,997 Member
    I use the same macros goals -- 40P/40C/20F - - and the best I've able to do with daily logging and meal planning is 35P/39C/26F (as recorded by MFP). This is w/in comparable range suggestions of 35-40P/35-40C/20-30F.

    This was good enough for me on 1800-1900 cal/day to lose 36# from 196 to 160 and reduce my BF% from +20% down to 12% over a 5 month period when combined w/progressive weight lifting 3-5 days/wk and occasional cardio.

    Have using the same macros and cals while in maintenance for the past 2 months and plan to continue to do so for the forseeable future.

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